lunes, 18 de enero de 2016

18/01/2015

Strength:

1) ) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).
2) Push press: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).
3) Pull ups: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).


Squat
Press
kg
R
A
kg
R
A
Warm
Up
50,0
5

32,5
5

65,0
5

37,5
5

75,0
3

47,5
3

70%
85,0
3

52,5
3

80%
95,0
3

62,5
3

90%
105,0
3+

67,5
3+



Work Volume:
1) Back squat: 5 x8  a 70 %
2) Push press: 5 x8  a 70 %

Squat
Press
kg
R
A
kg
R
A
Volumen
85,0
6

52,5
8

5 series






Work Capacity: Complete 3 rounds for time of:

-10x DB hang squat snatch, left arm (55#/35#)
-5x Bar muscle up
-10x DB hang squat snatch, right arm (55#/35#)
-5x Bar muscle up

https://www.youtube.com/watch?v=fGOqd5SehX4

Core: 3 rounds, not timed:

-10x strict toes to bar

-12x Reverse hypers (AHAP)

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